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Get ready to strengthen your core like never before! In this article, you will discover five highly effective core strengthening routines that will help you achieve a stronger and more stable midsection. From planks and crunches to Russian twists and bicycle crunches, these exercises will target your abs, obliques, and lower back muscles. Whether you’re a fitness enthusiast or a beginner looking to level up your workout routine, these core strengthening routines are perfect for anyone looking to improve their overall strength and posture. So grab a mat, put on your workout clothes, and get ready to feel the burn as you embark on your journey to a stronger core!
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Plank Variations
Basic Plank
The basic plank is a classic core strengthening exercise that targets the abdominal muscles, lower back, and shoulders. To perform the basic plank, start by getting into a push-up position with your hands directly under your shoulders and your toes on the ground. Engage your core and maintain a straight line from your head to your heels. Hold this position for as long as you can, gradually increasing the duration as you build strength. The basic plank is a great starting point for beginners and can be modified to fit your fitness level.
Side Plank
The side plank is an excellent exercise for targeting the oblique muscles, which are responsible for stabilizing the spine and rotating the torso. To perform the side plank, start by lying on your side with your legs extended and stacked on top of each other. Place your forearm on the ground directly below your shoulder, keeping your elbow in line with your shoulder. Lift your hips off the ground, creating a straight line from your head to your heels. Hold this position for as long as you can, then switch to the other side. The side plank can be challenging, but it’s a great way to strengthen your core and improve your stability.
Plank with Reach
The plank with reach is a variation of the basic plank that adds an element of upper body strength and balance. To perform the plank with reach, start in the basic plank position. From here, lift one arm off the ground and reach it forward, trying to maintain your balance without rotating your torso. Return your arm to the starting position and repeat with the other arm. This exercise not only strengthens your core but also targets the muscles in your shoulders and upper back.
Plank Jacks
Plank jacks are a dynamic plank variation that adds a cardio element to your core workout. To perform plank jacks, start in the basic plank position. From here, jump both feet out to the sides and then back together, like a jumping jack motion, while maintaining proper form in your upper body. This exercise not only engages your core but also gets your heart rate up, making it a great choice for a full-body workout.
Plank with Leg Lift
The plank with leg lift is another challenging variation that targets your core and glutes. To perform the plank with leg lift, start in the basic plank position. From here, lift one leg off the ground while keeping your hips stable and your back straight. Lower your leg back down and repeat with the other leg. This exercise not only strengthens your core but also improves your balance and stability.
Pilates Exercises
Pilates Hundred
The Pilates hundred is a classic Pilates exercise that targets the abs and helps improve core strength and stability. To perform the Pilates hundred, start by lying on your back with your knees bent and your feet flat on the floor. Lift your head, neck, and shoulders off the mat, engaging your core. Extend your arms straight out in front of you, palms facing down. Pump your arms up and down in a small, controlled motion while inhaling for five counts and exhaling for five counts. Repeat this breathing pattern for a total of ten breaths, totaling one set. The Pilates hundred is a fantastic exercise for strengthening your deep abdominal muscles and improving your breath control.
Corkscrew
The corkscrew is a challenging Pilates exercise that targets the obliques, lower abs, and hip flexors. To perform the corkscrew, start by lying on your back with your arms by your sides and your legs extended straight up toward the ceiling. Keeping your legs together, slowly lower them to one side, circling them around and then lifting them back up to the starting position. Repeat the movement in the opposite direction. The corkscrew engages your core and challenges your coordination and flexibility.
Double Leg Stretch
The double leg stretch is a Pilates exercise that targets the abs and helps improve core stability and control. To perform the double leg stretch, start by lying on your back with your knees bent and your feet flat on the floor. Lift your head, neck, and shoulders off the mat, engaging your core. Extend your arms straight out in front of you and bring your knees into your chest. As you extend your legs straight out in front of you, reach your arms overhead. Bring your knees back into your chest and return to the starting position. The double leg stretch engages your deep abdominal muscles and improves your overall core strength.
Roll Up
The roll-up is a classic Pilates exercise that targets the abs, hip flexors, and lower back. To perform the roll-up, start by lying on your back with your legs extended straight out in front of you and your arms extended overhead. Slowly curl your head, neck, and shoulders off the mat, engaging your core. Roll up through your spine, reaching your hands toward your toes. Slowly lower back down with control, one vertebra at a time. The roll-up is a challenging exercise that strengthens your core and improves your spinal mobility.
Crisscross
The crisscross is a Pilates exercise that targets the obliques, upper abs, and hip flexors. To perform the crisscross, start by lying on your back with your knees bent and your feet flat on the floor. Lift your head, neck, and shoulders off the mat, engaging your core. Bring one knee in toward your chest while reaching your opposite elbow toward the outside of your knee, twisting your upper body. Alternate sides and repeat the movement in a controlled and coordinated manner. The crisscross is an effective exercise for toning and strengthening your core muscles.
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Medicine Ball Exercises
Russian Twists
Russian twists are a challenging exercise that targets the obliques, abs, and lower back. To perform Russian twists, sit on the ground with your knees bent and your feet flat on the floor. Hold a medicine ball with both hands, extending your arms straight out in front of you. Lean back slightly and engage your core. Twist your torso to one side, bringing the medicine ball toward the floor next to your hip, then twist to the other side. Keep your back straight and your abs engaged throughout the movement. Russian twists are a great way to work your core and improve your rotational strength.
Medicine Ball V-Ups
Medicine ball V-ups are an advanced core exercise that targets the abs, hip flexors, and lower back. To perform medicine ball V-ups, lie flat on your back with your legs extended and your arms extended overhead, holding a medicine ball. Engage your core and lift your legs and upper body off the ground simultaneously, reaching the medicine ball toward your toes. Slowly lower back down with control and repeat the movement. Medicine ball V-ups are a challenging exercise that requires both strength and flexibility in your core muscles.
Medicine Ball Woodchoppers
Medicine ball woodchoppers are a dynamic exercise that targets the obliques, abs, and shoulders. To perform medicine ball woodchoppers, stand with your feet shoulder-width apart, holding a medicine ball with both hands. Raise the medicine ball above one shoulder, then swing it diagonally across your body, twisting your trunk and bending your knees slightly. Repeat the movement on the other side, alternating sides with each repetition. Medicine ball woodchoppers are an effective exercise for strengthening your core and improving your rotation and power.
Medicine Ball Sit-Ups
Medicine ball sit-ups are a challenging variation of the classic sit-up exercise that targets the abs, hip flexors, and lower back. To perform medicine ball sit-ups, start by lying flat on your back with your knees bent and your feet flat on the floor. Hold a medicine ball close to your chest, engaging your core. Slowly curl your head, neck, and shoulders off the mat, lifting your upper body toward your knees. As you reach the top of the movement, extend your arms and push the medicine ball overhead. Slowly lower back down with control and repeat the movement. Medicine ball sit-ups provide an extra challenge to your core muscles and can help increase your abdominal strength.
Medicine Ball Jackknife
Medicine ball jackknives are an advanced core exercise that targets the abs, hip flexors, and lower back. To perform medicine ball jackknives, start by lying flat on your back with your legs extended and your arms extended overhead, holding a medicine ball. Engage your core and simultaneously lift your legs and upper body off the ground, reaching the medicine ball toward your toes. Slowly lower back down with control and repeat the movement. Medicine ball jackknives require both strength and coordination in your core muscles and can help improve your overall core stability.
Resistance Band Exercises
Standing Rotational Twist
The standing rotational twist is a resistance band exercise that targets the obliques, abs, and shoulders. To perform the standing rotational twist, start by standing with your feet shoulder-width apart, holding a resistance band with both hands. Extend your arms straight out in front of you, shoulder-width apart. Engage your core and twist your upper body to one side, pulling the resistance band across your body. Return to the starting position and repeat the movement on the other side. The standing rotational twist helps strengthen your core and improves your rotational power.
Seated Russian Twist
The seated Russian twist is another resistance band exercise that targets the obliques, abs, and lower back. To perform the seated Russian twist, start by sitting on the ground with your legs extended in front of you and your feet flexed. Wrap a resistance band around your feet and hold the ends with both hands. Lean back slightly, engaging your core, and twist your upper body to one side, pulling the resistance band across your body. Return to the starting position and repeat the movement on the other side. The seated Russian twist is an effective exercise for building core stability and improving your rotational strength.
Bicycle Crunches with Resistance Band
Bicycle crunches with a resistance band are a challenging exercise that targets the obliques, abs, and hip flexors. To perform bicycle crunches with a resistance band, start by lying flat on your back with your knees bent and your feet flat on the floor. Place the resistance band across your chest, holding the ends with both hands. Engage your core and lift your head, neck, and shoulders off the mat. Bring one knee in toward your chest while extending the opposite leg out straight, twisting your upper body and pulling the resistance band across your body. Repeat the movement on the other side, alternating sides with each repetition. Bicycle crunches with a resistance band are an effective way to challenge your core and improve your rotational stability.
Kneeling Press with Band
The kneeling press with a resistance band is an exercise that targets the abs, shoulders, and triceps. To perform the kneeling press with a resistance band, start by kneeling on the ground with both knees, holding a resistance band with both hands. Extend your arms straight out in front of you, shoulder-width apart. Engage your core and press the resistance band straight overhead, fully extending your arms. Slowly lower back down with control and repeat the movement. The kneeling press with a resistance band helps strengthen your core and improves your upper body strength.
Standing Uppercuts with Band
Standing uppercuts with a resistance band are a dynamic exercise that targets the abs, shoulders, and arms. To perform standing uppercuts with a resistance band, start by standing with your feet shoulder-width apart, holding a resistance band with both hands. Bend your elbows and bring your fists up to chest level, keeping your elbows tucked in. Engage your core and rotate your torso, punching one arm diagonally up toward the opposite shoulder. Return to the starting position and repeat the movement on the other side. Standing uppercuts with a resistance band engage your core and provide a great cardiovascular workout.
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Yoga Poses
Boat Pose
Boat pose is a yoga pose that targets the abs, hip flexors, and lower back. To perform boat pose, start by sitting on the ground with your knees bent and your feet flat on the floor. Lean back slightly, engaging your core, and lift your legs off the ground, straightening them as much as you can. Extend your arms forward, parallel to the ground, keeping your back straight and your chest lifted. Hold this position for as long as you can, breathing deeply. Boat pose challenges your core and improves your balance and stability.
Bridge Pose
Bridge pose is a yoga pose that targets the glutes, lower back, and hamstrings. To perform bridge pose, start by lying flat on your back with your knees bent and your feet flat on the floor, hip-width apart. Place your arms by your sides, palms facing down. Engage your core and lift your hips off the mat, creating a straight line from your knees to your shoulders. Press your heels into the ground and hold this position for as long as you can, breathing deeply. Bridge pose strengthens your glutes and improves your spinal mobility.
Plank Pose
Plank pose is a yoga pose that targets the abs, shoulders, and arms. To perform plank pose, start by getting into a push-up position with your hands directly under your shoulders and your toes on the ground. Engage your core and maintain a straight line from your head to your heels. Hold this position for as long as you can, breathing deeply. Plank pose is a challenging exercise that builds core strength and stability.
Downward Facing Dog
Downward facing dog is a yoga pose that targets the hamstrings, calves, and shoulders. To perform downward facing dog, start by getting on your hands and knees. Place your hands shoulder-width apart and your knees hip-width apart. Tuck your toes under and lift your hips up toward the ceiling, straightening your legs as much as you can. Press your palms into the ground and relax your head and neck, allowing your heels to sink toward the ground. Hold this position for as long as you can, breathing deeply. Downward facing dog stretches and strengthens your entire body, including your core.
Warrior III Pose
Warrior III pose is a yoga pose that targets the abs, hamstrings, and glutes. To perform Warrior III pose, start by standing tall with your feet hip-width apart. Shift your weight onto one leg and extend the other leg straight out behind you, parallel to the ground. Engage your core and hinge forward at the hips, reaching your arms forward. Keep your standing leg slightly bent and your chest lifted. Hold this position for as long as you can, breathing deeply. Warrior III pose improves your balance, tones your core, and strengthens your lower body.
Cable Machine Exercises
Cable Crunches
Cable crunches are a cable machine exercise that targets the abs and obliques. To perform cable crunches, start by kneeling facing away from the cable machine and attaching a rope handle to the cable. Hold the rope handle behind your head, resting it on your shoulders. Engage your core and crunch forward, bringing your elbows toward your knees. Slowly lower back down with control and repeat the movement. Cable crunches are a popular exercise for strengthening your abs and improving your core stability.
Cable Woodchoppers
Cable woodchoppers are a dynamic cable machine exercise that targets the obliques, abs, and shoulders. To perform cable woodchoppers, start by standing perpendicular to the cable machine with your feet shoulder-width apart. Attach a handle to the cable at chest height and hold it with both hands. Engage your core and rotate your torso, pulling the cable diagonally across your body. Return to the starting position and repeat the movement. Cable woodchoppers engage your entire core and help improve your rotational strength and power.
Cable Russian Twists
Cable Russian twists are a cable machine exercise that targets the abs, obliques, and lower back. To perform cable Russian twists, start by sitting on the ground facing the cable machine and attaching a rope handle to the cable. Hold the rope handle with both hands in front of your chest. Engage your core and twist your upper body to one side, pulling the cable across your body. Return to the starting position and repeat the movement on the other side. Cable Russian twists are a challenging exercise that helps strengthen the rotational muscles in your core.
Cable Pallof Press
Cable Pallof press is a cable machine exercise that targets the abs, obliques, and shoulders. To perform the cable Pallof press, start by standing perpendicular to the cable machine with your feet shoulder-width apart. Attach a handle to the cable and hold it with both hands in front of your chest. Engage your core and press the cable straight out in front of you, resisting the pull of the cable. Slowly return to the starting position and repeat the movement. Cable Pallof press is an effective exercise for building core stability and improving your functional strength.
Cable Standing Oblique Twists
Cable standing oblique twists are a cable machine exercise that targets the obliques, abs, and lower back. To perform cable standing oblique twists, start by standing facing the cable machine with your feet shoulder-width apart. Attach a handle to the cable at chest height and hold it with both hands in front of your chest. Engage your core and twist your upper body to one side, pulling the cable across your body. Return to the starting position and repeat the movement on the other side. Cable standing oblique twists engage your core and help strengthen your rotational muscles.
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Swiss Ball Exercises
Swiss Ball Rollouts
Swiss ball rollouts are an advanced core exercise that targets the abs, lower back, and hip flexors. To perform Swiss ball rollouts, start by kneeling on the ground with your hands on a Swiss ball in front of you. Engage your core and slowly roll the ball forward while keeping your back straight. Continue rolling the ball forward until your body is fully extended and parallel to the ground. Reverse the movement and roll the ball back toward your knees. Swiss ball rollouts challenge your core stability and improve your overall core strength.
Swiss Ball Russian Twists
Swiss ball Russian twists are a challenging core exercise that targets the obliques, abs, and lower back. To perform Swiss ball Russian twists, sit on a Swiss ball with your knees bent and your feet flat on the floor. Engage your core and lean back slightly, lifting your feet off the ground and balancing on your sitting bones. Clasp your hands together in front of your chest and rotate your upper body to one side, twisting your torso. Return to the center and repeat the movement on the other side. Swiss ball Russian twists engage your core muscles and help improve your rotational strength and stability.
Swiss Ball Knee Tucks
Swiss ball knee tucks are an advanced core exercise that targets the abs, hip flexors, and lower back. To perform Swiss ball knee tucks, start in a high plank position with your hands on the ground and your toes on top of a Swiss ball. Engage your core and use your abs and hip flexors to tuck your knees in toward your chest, rolling the Swiss ball forward. Extend your legs back to the starting position and repeat the movement. Swiss ball knee tucks challenge your stability and improve your core strength and control.
Swiss Ball Pike
Swiss ball pike is an advanced core exercise that targets the abs, hip flexors, and shoulders. To perform Swiss ball pike, start in a high plank position with your feet on top of a Swiss ball and your hands on the ground. Engage your core and use your abs and hip flexors to lift your hips up toward the ceiling, rolling the Swiss ball toward your chest. Slowly return to the starting position and repeat the movement. Swiss ball pike is a challenging exercise that requires strength and stability in your core muscles.
Swiss Ball Plank
Swiss ball plank is a variation of the basic plank exercise that targets the abs, lower back, and shoulders. To perform Swiss ball plank, start by getting into a plank position with your forearms on a Swiss ball and your toes on the ground. Engage your core and maintain a straight line from your head to your heels. Hold this position for as long as you can, breathing deeply. Swiss ball plank adds an element of instability to the traditional plank, making it a more challenging exercise for your core stability.
Dead Bug Exercise
The Dead Bug
The dead bug is a core exercise that targets the abs, lower back, and hip flexors. To perform the dead bug, start by lying flat on your back with your arms extended straight up toward the ceiling and your legs bent at 90 degrees, with your knees stacked over your hips. Engage your core and lower one arm and the opposite leg toward the ground, keeping your back flat against the floor. Return to the starting position and repeat the movement on the other side. The dead bug is an effective exercise for improving your core stability and control.
Dead Bug with Ball Squeeze
Dead bug with ball squeeze is a challenging variation of the dead bug exercise that targets the abs, lower back, and hip flexors. To perform dead bug with ball squeeze, start by lying flat on your back with a stability ball between your knees. Engage your core and lift your legs off the ground, bringing your knees toward your chest. While maintaining this position, extend your arms overhead and lower them toward the ground. Return to the starting position and repeat the movement. Dead bug with ball squeeze increases the intensity of the dead bug exercise by adding an element of upper body and lower body movement.
Dead Bug with Arm and Leg Extension
Dead bug with arm and leg extension is an advanced variation of the dead bug exercise that targets the abs, lower back, and hip flexors. To perform dead bug with arm and leg extension, start by lying flat on your back with your arms extended straight up toward the ceiling and your legs bent at 90 degrees, with your knees stacked over your hips. Engage your core and lower one arm and the opposite leg toward the ground, straightening them as much as you can. Return to the starting position and repeat the movement on the other side. Dead bug with arm and leg extension challenges your core stability and improves your coordination.
Side Dead Bug
Side dead bug is a core exercise that targets the obliques, abs, and hip flexors. To perform side dead bug, start by lying on your side with your legs extended and stacked on top of each other. Place your hand on your hip and engage your core. Lift your top leg off the ground, bringing your knee in toward your chest. Return to the starting position and repeat the movement. Side dead bug engages your core muscles and improves your stability and balance.
Dead Bug with Resistance Band
Dead bug with resistance band is an advanced variation of the dead bug exercise that targets the abs, lower back, and hip flexors. To perform dead bug with a resistance band, start by lying flat on your back with a resistance band wrapped around your feet. Hold the ends of the resistance band with both hands and extend your arms straight up toward the ceiling. Engage your core and lower one arm and the opposite leg toward the ground, keeping your back flat against the floor. Return to the starting position and repeat the movement on the other side. Dead bug with a resistance band increases the difficulty of the exercise by adding resistance to the movement.
Hanging Leg Raises
Hanging Leg Lifts
Hanging leg lifts are a challenging exercise that targets the abs and hip flexors. To perform hanging leg lifts, start by hanging from a pull-up bar with your arms fully extended and your legs together. Engage your core and lift your legs up toward the ceiling, keeping them straight and your back straight. Lower your legs back down with control and repeat the movement. Hanging leg lifts increase your overall core strength and stability.
Hanging Knee Tucks
Hanging knee tucks are a variation of hanging leg lifts that targets the abs and hip flexors. To perform hanging knee tucks, start by hanging from a pull-up bar with your arms fully extended and your legs together. Engage your core and lift your knees up toward your chest, keeping them bent at 90 degrees and your back straight. Lower your knees back down with control and repeat the movement. Hanging knee tucks are an effective exercise for building core strength and stability.
Windshield Wipers
Windshield wipers are a challenging exercise that targets the obliques, abs, and hip flexors. To perform windshield wipers, start by lying on your back with your arms out to the sides and your legs fully extended, perpendicular to the ground. Engage your core and lower your legs to one side, keeping them straight and your back flat against the floor. Lift your legs back up to the starting position and repeat the movement on the other side. Windshield wipers engage your core muscles and improve your rotational strength and stability.
Hanging Tuck-Ups
Hanging tuck-ups are an advanced exercise that targets the abs and hip flexors. To perform hanging tuck-ups, start by hanging from a pull-up bar with your arms fully extended and your legs together. Engage your core and lift your knees up toward your chest, squeezing your abs and curling your pelvis upward. Slowly lower your legs back down with control and repeat the movement. Hanging tuck-ups are a challenging exercise that helps improve your core strength and stability.
L-Sits
L-sits are a challenging exercise that targets the abs, hip flexors, and shoulders. To perform L-sits, start by sitting on the ground with your legs extended in front of you and your hands placed on the ground by your sides. Engage your core and press through your hands, lifting your hips off the ground and extending your legs straight out in front of you. Hold this position for as long as you can, breathing deeply. L-sits are an advanced exercise that requires strength, stability, and flexibility in your core muscles.
Barbell Exercises
Barbell Russian Twists
Barbell Russian twists are a weighted variation of the Russian twist exercise that targets the abs, obliques, and lower back. To perform barbell Russian twists, start by sitting on the ground with your knees bent and your feet flat on the floor. Hold a barbell with both hands, resting it on your shoulders. Engage your core and lean back slightly, lifting your feet off the ground and balancing on your sitting bones. Rotate your upper body from side to side, bringing the barbell across your body. Barbell Russian twists add resistance to the exercise, making it more challenging for your core muscles.
Barbell Rollouts
Barbell rollouts are a challenging core exercise that targets the abs, lower back, and hip flexors. To perform barbell rollouts, start by kneeling on the mat with your hands on a barbell in front of you. Engage your core and slowly roll the barbell forward while keeping your back straight. Continue rolling the barbell forward until your body is fully extended and parallel to the ground. Reverse the movement and roll the barbell back toward your knees. Barbell rollouts engage your core stability and improve your overall core strength.
Barbell Floor Wipers
Barbell floor wipers are a weighted variation of the floor wiper exercise that targets the abs, obliques, and lower back. To perform barbell floor wipers, start by lying flat on your back with your legs extended straight up toward the ceiling. Hold a barbell with both hands, resting it on your chest. Engage your core and slowly lower your legs to one side, tapping the floor with your toes. Lift your legs back up to the starting position and repeat the movement on the other side. Barbell floor wipers challenge your core muscles and improve your rotational strength and stability.
Barbell Sit-Ups
Barbell sit-ups are a weighted variation of the sit-up exercise that targets the abs, hip flexors, and lower back. To perform barbell sit-ups, start by lying flat on your back with your knees bent and your feet flat on the floor. Hold a barbell across your chest, engaging your core. Slowly curl your head, neck, and shoulders off the mat, lifting your upper body toward your knees. As you reach the top of the movement, extend your arms and push the barbell overhead. Slowly lower back down with control and repeat the movement. Barbell sit-ups provide additional resistance to the exercise, making it more challenging for your core muscles.
Barbell Side Bends
Barbell side bends are a weighted variation of the side bend exercise that targets the obliques, abs, and lower back. To perform barbell side bends, stand with your feet shoulder-width apart, holding a barbell across your shoulders. Engage your core and slowly bend to one side, bringing the barbell toward your knee. Return to the starting position and repeat the movement on the other side. Barbell side bends engage your oblique muscles and improve your overall core strength and stability.
Incorporating these core strengthening exercises into your fitness routine can help improve your overall core strength, stability, and endurance. Whether you prefer bodyweight exercises, yoga poses, or weighted barbell exercises, there are plenty of options to choose from. Remember to start with exercises that match your current fitness level and gradually increase the intensity as you become stronger. With consistent practice and proper form, you’ll be well on your way to a stronger and more stable core.
